WOD
"Filthy Fifty"
For Time:
50 Box Jumps, 21 in.
50 Jumping Pull Ups
50 Kettlebell Swings, 55 lbs.
50 Walking Lunges
50 Knees 2 Elbows
50 Push Press, 45 lbs.
50 Back Extensions
50 Wall Balls, 20 lbs.
50 Burpees
50 Double Unders
Time: 26:32
I was going into the gym today to loosen up my legs by jogging/walking on the treadmill. I was surprised today at how sore my legs still are from Monday and Tuesday. Somehow I got talked into doing this workout. My legs were burning so bad after the box jumps I knew I was in for a long workout. By the time I got to the burpees I could not get my legs to come into my chest on the way up. The worst part of the workout was the back extensions. I think the first fifteen or twenty back extensions were pretty good but after that I am sure that if I was being judged, not one would have counted. I would really like to try this workout again feeling 100% going into it.
Thursday, November 4, 2010
Wednesday, November 3, 2010
Wednesday, November 3, 2010
WOD
For time:
500 meter row
then
3 rounds of
10 KB snatches, 20 lbs.
10 Burpees
10 Show Hands Push Ups
then
500 meter row
Terri: 12:24
Cate: 10:52
Daniel: Nothing but felt great after I typed these other times
Have to play tennis tonight and I am so sore from Monday and Tuesday that I cannot really sit, stand, or walk comfortably. Back at it tomorrow.
For time:
500 meter row
then
3 rounds of
10 KB snatches, 20 lbs.
10 Burpees
10 Show Hands Push Ups
then
500 meter row
Terri: 12:24
Cate: 10:52
Daniel: Nothing but felt great after I typed these other times
Have to play tennis tonight and I am so sore from Monday and Tuesday that I cannot really sit, stand, or walk comfortably. Back at it tomorrow.
Monday, November 1, 2010
Monday, November 1, 2010
Ran 1.25 miles on treadmill and then went into some strength work
Strength
Back Squat
1 x 6, 185 lbs.
1 x 6, 205 lbs.
1 x 6+, 235 lbs., 8 reps
Deadlift
1 x 8, 225 lbs.
1 x 8, 245 lbs.
1 x 8, 275 lbs.
WOD #1
For Time:
30 deadlifts, 225 lbs.
30 pull ups
Time: 7:20
WOD #2
For Time:
10 Rounds
15 wall balls, 20 lbs.
10 show hands push ups
Time: 10:52
Strength
Back Squat
1 x 6, 185 lbs.
1 x 6, 205 lbs.
1 x 6+, 235 lbs., 8 reps
Deadlift
1 x 8, 225 lbs.
1 x 8, 245 lbs.
1 x 8, 275 lbs.
WOD #1
For Time:
30 deadlifts, 225 lbs.
30 pull ups
Time: 7:20
WOD #2
For Time:
10 Rounds
15 wall balls, 20 lbs.
10 show hands push ups
Time: 10:52
Sunday, October 31, 2010
Sunday, October 31, 2010
Strength
Shoulder Press followed by push ups
1 x 12, 30 lbs. DB
20 push ups
1 x 10, 40 lbs. DB
10 push ups
1 x 10, 45 lbs. DB
10 push ups
Tricep extension while on back
55 lb KB
10-9-8-7-6-5-4-3-2-1
WOD
For Time:
Pull ups then KB swings, 55lbs.
10-8-6-4-2
Time: 5:25
I set up my bike indoors today on the trainer. After doing a few minutes of strength I did a WOD that would make me work on my pull ups and work with my new KB. I was just starting to feel like I am getting the pull up movement down when today showed me I am no closer than I was three weeks ago to being able to put those in a WOD. The KB swings were absolutely no problem and I probably should have done a lot more. The pull ups were slow. After I got done struggling through that WOD I got on the bike for about 35 minutes to finish watching the early football games.
Shoulder Press followed by push ups
1 x 12, 30 lbs. DB
20 push ups
1 x 10, 40 lbs. DB
10 push ups
1 x 10, 45 lbs. DB
10 push ups
Tricep extension while on back
55 lb KB
10-9-8-7-6-5-4-3-2-1
WOD
For Time:
10-8-6-4-2
Time: 5:25
I set up my bike indoors today on the trainer. After doing a few minutes of strength I did a WOD that would make me work on my pull ups and work with my new KB. I was just starting to feel like I am getting the pull up movement down when today showed me I am no closer than I was three weeks ago to being able to put those in a WOD. The KB swings were absolutely no problem and I probably should have done a lot more. The pull ups were slow. After I got done struggling through that WOD I got on the bike for about 35 minutes to finish watching the early football games.
Friday, October 29, 2010
Friday, October 29, 2010
WOD #1
10 rounds for time:
10 power cleans, 115 lbs.
10 burpees
Time: DNF
WOD #2
6 rounds for time:
25 box jumps, 20 in.
25 sit ups
Time: BAD
Today is my first day back at it after quite a long lay off. Between a golf trip with four days of drinking and five days of Terri's 17 month old nephew staying with us, I got one run (3.2 miles around Lake Gage) and that is it for ten days. Today was the first time I have ever taken a DNF on a workout. I got to round five of the first workout and thought I was going to die from a heart attack the way I was gasping for air sweating so bad. No comment on the second workout.
The last workout I did was
October 20, 2010
WOD
"Festive Forty"
For Time:
40 push ups
40 sandbag squat cleans, 63 lbs. sandbag
40 box jumps, 24" box
40 sumo deadlift high pulls, 65 lbs.
40 hang power snatches, 45 lbs.
40 jumping back squats, 45 lbs.
Time: 14:12
Strength
Back Squats
1 x 6, 185 lbs.
1 x 6, 205 lbs.
1 x 5, 235 lbs.
1 x 20, 135 lbs.
Weighted Lunges, 40 lbs
3 x 10, each leg
10 rounds for time:
10 power cleans, 115 lbs.
10 burpees
Time: DNF
WOD #2
6 rounds for time:
25 box jumps, 20 in.
25 sit ups
Time: BAD
Today is my first day back at it after quite a long lay off. Between a golf trip with four days of drinking and five days of Terri's 17 month old nephew staying with us, I got one run (3.2 miles around Lake Gage) and that is it for ten days. Today was the first time I have ever taken a DNF on a workout. I got to round five of the first workout and thought I was going to die from a heart attack the way I was gasping for air sweating so bad. No comment on the second workout.
The last workout I did was
October 20, 2010
WOD
"Festive Forty"
For Time:
40 push ups
40 sandbag squat cleans, 63 lbs. sandbag
40 box jumps, 24" box
40 sumo deadlift high pulls, 65 lbs.
40 hang power snatches, 45 lbs.
40 jumping back squats, 45 lbs.
Time: 14:12
Strength
Back Squats
1 x 6, 185 lbs.
1 x 6, 205 lbs.
1 x 5, 235 lbs.
1 x 20, 135 lbs.
Weighted Lunges, 40 lbs
3 x 10, each leg
Monday, October 18, 2010
Monday, October 18, 2010
WOD
For Time:
250 meter run
25 snatches, 75 lbs.
25 KB swings, 55 lbs.
25 front squats, 75 lbs.
25 box jumps, 20 inches
25 sumo deadlift high pulls, 75 lbs.
25 wall balls, 20 lbs.
25 thrusters, 75 lbs.
250 meter run
Time: 15:50
Run 1 mile
Tonight's workout was total disappointment. I had no energy after work, felt sorry for myself, and put out an embarrassing effort. I had to do front squats instead of overhead squats as my flexibility is so bad in my shoulders that I cannot seem to get the overhead hold down. That is definitely a movement that I will have to work on. As for the rest of the workout, it was all summed up when I struggled to just get a one mile jog in as a cool down.
Yesterday Terri and I spent the day at the horse track. We had planned to get home early in order to get a workout in but after we went back in the stables after the races, time got away from us. I did manage to get a two mile run late last night before the Colts game.
Tomorrow is a planned rest day from the running but nothing else. I am going to try and get into the gym early to do some strength work.
For Time:
250 meter run
25 snatches, 75 lbs.
25 KB swings, 55 lbs.
25 front squats, 75 lbs.
25 box jumps, 20 inches
25 sumo deadlift high pulls, 75 lbs.
25 wall balls, 20 lbs.
25 thrusters, 75 lbs.
250 meter run
Time: 15:50
Run 1 mile
Tonight's workout was total disappointment. I had no energy after work, felt sorry for myself, and put out an embarrassing effort. I had to do front squats instead of overhead squats as my flexibility is so bad in my shoulders that I cannot seem to get the overhead hold down. That is definitely a movement that I will have to work on. As for the rest of the workout, it was all summed up when I struggled to just get a one mile jog in as a cool down.
Yesterday Terri and I spent the day at the horse track. We had planned to get home early in order to get a workout in but after we went back in the stables after the races, time got away from us. I did manage to get a two mile run late last night before the Colts game.
Tomorrow is a planned rest day from the running but nothing else. I am going to try and get into the gym early to do some strength work.
Saturday, October 16, 2010
Saturday, October 16, 2010
WOD
Ran Three Miles
Mile 1 - 7:09
Mile 2 - 7:48
Mile 3 - 7:50
Terri and I went to the Pre-National cross country meet this morning and watched all of the collegiate runners. After we left there I got a new pair of running shoes for an early birthday present today so I figured I needed to get a run in tonight to break them in. I felt really good on the first mile but my legs were pretty heavy on the half mile of mile 3. Didn't quite run my miles as quickly as what we saw this morning.
I got two miles in on a treadmill yesterday after work. I am trying to get a run in everyday.
Ran Three Miles
Mile 1 - 7:09
Mile 2 - 7:48
Mile 3 - 7:50
Terri and I went to the Pre-National cross country meet this morning and watched all of the collegiate runners. After we left there I got a new pair of running shoes for an early birthday present today so I figured I needed to get a run in tonight to break them in. I felt really good on the first mile but my legs were pretty heavy on the half mile of mile 3. Didn't quite run my miles as quickly as what we saw this morning.
I got two miles in on a treadmill yesterday after work. I am trying to get a run in everyday.
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